“..If you are not a little bit ¬†uncomfortable everyday, you are not growing. All of the good stuff is outside of our comfort zone.” -Jack Canfield


All levels class

Strength

EMOTM 12 min

3x Clean + Jerk

@ 70% -80%

Conditioning

Snatches @ 75/55

Sit Ups

21-15-9

10 min cap

Power Cleans

Barrier Burpees

21-15-9

10 min cap

Shoulder to Overhead

Air Squats

21-15-9

10 min cap


Kids@Core

Strength

Deadlift 3×10

Conditioning

1x Manual Resisted Run

10x Burpees

1x Manual Resisted Run

8x Burpees

1x Manual Resisted Run

6x Burpees

1x Manual Resisted Run

(rest as needed between movements, but work to keep the Burpees unbroken)


Masters

Strength

Overhead Squats

5 sets of 5 reps

Skill

Pull ups

Conditioning

Kettlebell Swings

Burpees

15-12-9

-rest 2 minutes

2 rounds